It’s been a little less than a week since I completed the Harder to Kill (HTK ) Challenge with Steph Gaudreau of Stupid Easy Paleo. The only other “challenge” I’ve done is the Whole30 (several times), and that is focused solely on food. The HTK Challenge focuses not only on the food we use to fuel our bodies but also how we move, energize, and think about our bodies.
The challenge consisted of daily lessons on one or more of these four pillars. It comes with a meal plan for four of the six weeks of the challenge, as well as a fitness plan. The fitness plan places a lot of focus on functional movements, which was really fantastic. Almost all the movements were based on ways we move our bodies every day and were aimed at improving that movement.
At the beginning of the program, we took “before” photos and measurements. About halfway through, I felt really anxious about what my “after” would look like. By the end of week six, though, I realized I had no real desire to take any after photos or to weigh myself or take any other measurements. Over the course of six weeks, my clothes had begun to fit better. More importantly, I noticed my strength improving. I ran a 5k without stopping and in just under 36 minutes.
These changes have been subtle for sure, but I have noticed them, and they have been enough. The fact that these changes were enough also shows me how much my mindset has improved over these six weeks. The two pillars I really wanted to work on during the challenge were energy and mindset. My mindset has improved, but there is still work to do.
My energy has improved significantly. I began tracking my sleep with the app Sleep Cycle. I also adopted Steph’s 90/30 rule. This is similar to the Pomodoro Technique. With the 90/30 rule, I work for 30 minutes, then take a 5 minute break. This repeats 3 times (or until you’ve worked for 90 minutes), then you take a longer 30-minute break. The real key, though, is using your breaks to do things that renew your energy rather than drain it. So instead of checking Facebook or responding to emails, I’ve done things like stretch, color, and read. It sounds counterintuitive to take so many breaks throughout the day, but it has really helped.
Projects that would normally take me from 8am to 6 or 7pm to complete I can now finish by 3 or 4pm. The best part, though, is that I don’t feel completely exhausted when I get done working for the day. I have the energy to get laundry or dishes done, or to exercise if I haven’t already. For me, this has been the most life-changing aspect of the challenge.
Some days I don’t do the 90/30 rule. It’s usually when I have errands I have to run in the middle of my day, so it throws everything off. On those days, I notice the negative effects. It’s still a work in progress, but my energy is so much better in just six weeks.
If you’re thinking about doing a health/fitness challenge to start the new year off right, I highly recommend Harder to Kill with Steph Gaudreau. She is an excellent coach and I’m so grateful for the experience. If you have any questions about the challenge, let me know!